A.
3 sets, not for times of:
Double Unders x 30-40 reps
L-Sit x 45-60 secs
Crow Pose to Freestanding Handstand (walking is acceptable) x 8-10 reps
B.
Every 90 secs for 12 minutes:
Power Clean x 1 rep
C.
As many rounds and reps as possible in, 15 minutes:
3 Power Cleans (205 lbs/ 125 lbs)
5 Box Jump Overs (24 in/ 20 in)
7 Muscle Ups
A: Complete
ReplyDelete* Got all 3 sets of 40 DU unbroken which is good. Instead of going from the crow pose, I had to go from the tripod but I started to hit a couple handstands with a 2-3 second hold each time so that was progress.
B: 185, 205, 225, 245, 255, 255x, 255x, 255x
* Power cleans were rough for me today. I just never practice catching a clean in a half squat position so it really feels unnatural for me. I need to practice with a little lighter weight first. I'm getting plenty of height on the bar, but I can't stop myself from going into a full squat when the weight is heavy.
C: 5 rds complete --> 4 MU
* I was practicing receiving the bar a little lower on these power cleans to try and get a better feel for it. I felt pretty good about my MU and kept a consistent 3/2/2 pace except for the last rep on my 5th set. I came through too much and lost my left arm.